Core Intervals - 3 Rounds, 30 seconds + 15 seconds rest
Hanging Knee Raises
Plank with Knee Tuck
Situps
GHD Back Extensions
Amrap 20 minutes of:
5 Deadlifts, 275/185
13 Push-ups
9 Box jumps, 24"/20"5-6 Sets
6 Push Jerks
2 Turkish Getups
As many reps as possible in 12 mins of:
1 Back Squat 95/65
1 Push Press
2 Back Squat 95/65
2 Push Press
3 Back Squat 95/65
3 Push Press
...
Continue adding 1 rep each round to each movement until time expires.EMOM for 10 minutes
3 Hang Snatches (not power!)
Complete as many rounds as possible in 16 mins of:
6 Burpee Box Jumps, 24/20
9 Ring Rows
Run, 300 m